Summer Shape Up 2014 Week 4 Workout

Welcome to Week 4 of the Summer Shape Up! Here’s what we have in store for our last week of this year’s challenge:

ssu2014 week 4 schedule

 Cardio guidelines: (feel free to adjust or shuffle as you need!)

20 minute HIIT: 30 seconds HARD, 30 seconds easy X 20

Steady state: for this one, increase your speed 1%  higher than your usual speed

Hill/sprint: crank up the incline for the first 10 minutes, adding resistance every 30 seconds until you reach your max. At minute 10, decrease your resistance by 1% and sprint for 30 seconds. Recover for 1 minute (slow pace; keep your resistance), and after that minute, decrease your resistance by 1% and sprint for 30 seconds. Repeat until you’ve finished your 20 total minutes.

HIIT Challenge: check out this Frost HIIT workout, or do your own plyometric moves for 20 minutes: 45 seconds on, 15 seconds off.

Steady: your choice! Power walk, jog, run or take a class you enjoy. Stretch or a recovery yoga class are great options, too!

Here’s what the Week 4 workout looks like including modifications!

Some tips:

If you need to finish the entire workout (including cardio) in one hour or less, set a max time for 30 minutes for this workout. 

Complete the circuit up to three times total. 

See if you can slightly increase your weights for the final week! Hopefully you’ve seen some awesome strength gains from this challenge. Keep up the awesome work and finish with the same intensity as the beginning of Summer Shape Up!

 

 

ssu2014 week 4 workout

Be sure to comment on this post every day this week with your workout to be entered in the Sabra giveaway! What did you do? How’d you feel?
Sending love, healthy wishes, strength and high fives for an AMAZING Week 4!
xoxo

340 Comments

  1. Kate @KateMovingForward on July 6, 2014 at 9:25 pm

    I’ve absolutely LOVED these workouts! Thank you doesn’t seem like enough but THANK YOU!! Also, your top is adorable! Where is it from?

    • Fitnessista on July 6, 2014 at 9:33 pm

      thank you! reebok! i added an image in the post for it

  2. Jackie on July 6, 2014 at 9:25 pm

    I can’t wait to try this Tuesday!

  3. Sandra on July 6, 2014 at 10:21 pm

    Looks hard core!! ๐Ÿ˜‰ you’re going to kill us in this last week lol I’ll be trying this Tuesday!

  4. Megan Deutschman on July 6, 2014 at 11:08 pm

    I’m having such a great time participating in this year’s Summer Shape Up! I am going to be so sad when it’s over!

  5. Laura B @ FitMamaLove on July 6, 2014 at 11:50 pm

    Your pictures this shapeup are really great! They don’t leave room for any questions on how to do the movements. Let’s go, Week 4!

  6. masala girl on July 7, 2014 at 12:57 am

    so excited for week four ๐Ÿ˜€

  7. RachelG on July 7, 2014 at 6:33 am

    Week 4 Workout first day done! That’s one way to start a Monday morning. ๐Ÿ™‚ ๐Ÿ™‚

  8. Jillian on July 7, 2014 at 6:56 am

    Eccentric Upper from P90X3 (arms), abs, and yoga cooldown!

  9. Krystal on July 7, 2014 at 7:07 am

    I accept this challenge during nap time today. ๐Ÿ™‚

  10. melissa on July 7, 2014 at 7:41 am

    long run with my team tomorrow! this has gotten me excited about incorporating more strength and variations in my workouts!

  11. Jen on July 7, 2014 at 7:43 am

    Today will probably be a rest day. I almost never workout on Mondays because I feel like they’re hard enough as it is! Had to drag myself out of bed today after a 4 day weekend. Week 4 looks great!

  12. Morgan on July 7, 2014 at 8:01 am

    Today is a rest day for me! Sleep was necessary but I’d rather start the week out with a workout so if baseball for my step son is cancelled tonight I will squeeze something in

  13. Meredith on July 7, 2014 at 8:05 am

    Love this workout so much. Getting pumped to try this out. These workouts have been fantastic and I’m sad the summer shape up has come to an end.

  14. Ashley V on July 7, 2014 at 8:32 am

    Unfortunately I am being forced to take a break from workouts. I injured my foot last week, and I took a few days off, but my attempt to run this morning was cut very short due to pain. ๐Ÿ™ I was able to do some moves like burpees and high knees, but I think I need to just call it a day and do some icing of my foot.

  15. Sara on July 7, 2014 at 8:34 am

    Week 4 looks great! I am taking my rest day today…the baby was up all night and I am a zombie at work ๐Ÿ™‚ Hopefully tonight everyone will get a better nights sleep and I can kill workout 4 tomorrow ๐Ÿ™‚

  16. Connie on July 7, 2014 at 8:52 am

    Workout 4 and 20 min HITT done!

  17. Ashley Bri on July 7, 2014 at 8:55 am

    Today is cardio day, weeee!

  18. Amanda on July 7, 2014 at 9:12 am

    AM walk in the rain and PM Dailey Method.

  19. […] the Summer Shape Up! If youโ€™re participating, click here for your week 4 meal plan from me, and click here for your week 4 workout plan from Gina! Iโ€™m looking forward to a week of healthier eats after a […]

  20. Kara H. on July 7, 2014 at 9:39 am

    Off day!

  21. Nicole on July 7, 2014 at 10:02 am

    rest day!

  22. Kathleen on July 7, 2014 at 10:29 am

    6 miles this morning! Looking forward to workout 4 tomorrow!

  23. Brittany @ read, run, repeat on July 7, 2014 at 10:48 am

    Yowza — can’t wait to try this one out after work!! ๐Ÿ™‚

  24. Carrie A on July 7, 2014 at 10:54 am

    Weight lifting today! Can’t wait to try out some of these new moves.

  25. Jen on July 7, 2014 at 11:05 am

    Grit Plyo and a bootcamp class this morning!

  26. Melodie on July 7, 2014 at 11:06 am

    Just did p90x legs and back!

  27. amber conger on July 7, 2014 at 11:28 am

    Awesome! This workout looks great! Can’t wait to try it!!!

  28. Nicole F. on July 7, 2014 at 11:29 am

    Barre workout today! That rotating plank and kick look “fun” ๐Ÿ™‚

  29. Jackie on July 7, 2014 at 11:29 am

    Kettelbell DVD!

  30. Kelster on July 7, 2014 at 11:41 am

    3 mile walk thismorning. Two mile run and stretching tonight.

  31. Abby on July 7, 2014 at 11:50 am

    3 rounds of Workout 4 took me exactly 30 minutes with 12 lb dumbbells! Going to finish up my HIIT later this afternoon on the treadmill.

  32. Ashley @ My Food N Fitness Diaries on July 7, 2014 at 12:04 pm

    My workout today: taught an early morning BodyPump class!

  33. Amy on July 7, 2014 at 12:05 pm

    just did a one hour tabata class, followed by Body Pump-now I’m off to the beach!

  34. kristin on July 7, 2014 at 12:07 pm

    MY WORKOUT TODAY: Walking and one of your old school ab routines this morning while my babe was eating puffs in his highchair. ha!

  35. Jennifer L on July 7, 2014 at 12:10 pm

    I tried to do WO #4, but soon realized I was QUITE sore from WO #3 yesterday…I knew I couldn’t give a 100% to WO #4, so, I stopped shortly and switched to a different workout. I want to be able to give SSU my best effort, and that involves listening to my body! ๐Ÿ™‚
    Instead, I did a cardio abs circuit, plus 25 minutes on the elliptical. I needed a lower impact workout today.

  36. Carrie on July 7, 2014 at 12:12 pm

    Swam a mile today. Needed to give the body a break.

  37. Alicia on July 7, 2014 at 12:13 pm

    Great workout this week! I can’t wait to try it tonight ๐Ÿ™‚

  38. Emily on July 7, 2014 at 12:21 pm

    Planning on treadmill intervals today! I’ve been trying to change up my workout routine so the shape up has been perfect for me. I plan on continuing to work in some of the week’s workouts after the challenge ends!

  39. Melissa S. on July 7, 2014 at 12:41 pm

    Side planks are my nemesis ๐Ÿ™

  40. Sassypants on July 7, 2014 at 12:48 pm

    Today was a scheduled rest day, but I did a 30 min yoga dvd before work to stretch out my muscles from my long run yesterday. I can’t believe we are already on Week 4!

  41. Lisa Phillips on July 7, 2014 at 1:04 pm

    4 mile run ….hot yoga ( I bought a unlimited monthly pass – have gone almost every day! Tonight either long bike ride or les mills cx works. Down 4 pds!

  42. Katie G on July 7, 2014 at 1:04 pm

    7km run done today. Looking forward to workout 4 tomorrow!

  43. angie on July 7, 2014 at 1:09 pm

    Great workout. Did steady state cardio today.

  44. Tracy on July 7, 2014 at 1:09 pm

    Just finished wo#4โ€ฆanother great one!! I finished with 20 minutes of HIIT as prescribed ๐Ÿ™‚

  45. Sandra on July 7, 2014 at 1:11 pm

    Rest day today but going to try to do something light tonight – nice walk maybe?

  46. Michelle Audisio on July 7, 2014 at 1:11 pm

    Workout 4 was a killer!

  47. nicole on July 7, 2014 at 1:26 pm

    workout 4- hooray!

  48. Tori on July 7, 2014 at 1:33 pm

    Did a steady state 4 miler today!

  49. annie on July 7, 2014 at 1:33 pm

    Walk, low impact workout, stretch, abs and squats. I feel amazing! I am full of energy! Thank you for all the support you provide to you readers!

  50. Cayla on July 7, 2014 at 1:41 pm

    90 minute yoga flow today to start the week off right. I’ve loved all of the workouts you posted for SSU and plan to do it all over again once this week is complete. Thanks!!!

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